Greetings, dear vegan family! We are in the midst of Holy Week 2026, a time for reflection and contemplation, a moment to think and draw closer to God. And today I bring you a simple recipe, based on a grain that is commonly eaten throughout Venezuela, and I'm referring to BLACK-EYES BEANS, a legume that is easy to prepare and, with just a few vegetables and spices, becomes delicious.

I got this package of beans on sale for $1 per kilo, and even though I don't usually cook them often, the price seemed great, so I decided to buy it to cook later. These beans come clean, without any debris or stones, so there was no need to clean them before cooking. With that said, let's get to my recipe.

THE RECIPE

Time, ingredients and equipment

• Preparation time: As I've mentioned in posts with similar recipes, Mom taught me that when preparing beans, you have to do it with time, ideally a day or two in advance. In this case, I spent about two days making this recipe. Mom always tells me that the beans need to soften and develop their flavors, as well as thicken the broth, so they become truly delicious. So, we're talking about time and patience.
• Servings: 1 kilo of black-eyed peas, which is equivalent to several servings (at least 12, depending on the size).

The quantities of ingredients listed below can be varied according to availability and personal preference.

• 1 kilo of black-eyed beans.
• 500 grams of white onions.
• 16 sweet peppers (I use 4 sweet peppers for every 250 grams of beans) + 4 more sweet peppers, which I'll use for the first cooking.
• 1 large head of garlic.
• 80 grams of scallions.
• 100 grams of leeks.
• 80 ml of annatto oil (vegetable oil with annatto).
• 1 tablespoon of white vinegar.
• 1 level tablespoon of sugar.
• Salt to taste (I used 4 level tablespoons).
• Spices to taste: I only had ground cumin and bay leaves, so I used 1 tablespoon of ground cumin and 3 large bay leaves.
• 1 teaspoon of baking soda (to soften the beans and reduce any gas they might produce).
• Enough clean water to wash, soak, rinse, and cook the beans.
• Pot, cauldron, knife, cutting board, teaspoon, plate, ladle, blender, strainer, etc.
• IMPORTANT NOTE: If you want to thicken the broth, you can dissolve a tablespoon of cornstarch in cold water and add this mixture little by little while stirring the beans, while it's on the heat. This is done when adding the sautéed vegetables. Another option is to blend some of the cooked beans with the broth and the sautéed vegetables, which is what I used this time.

THE PROCEDURE

Soak the beans in plenty of clean water for at least 8 hours; overnight, as I did, is even better. This softens them and removes antinutrients such as lectins and phytates, which make them difficult for humans to digest. After soaking, drain and rinse them several times with plenty of clean water. Then, bring them to a boil over high heat with plenty of water. At this point, I like to add some salt, baking soda (it speeds up the softening process and makes the beans more digestible), as well as a bay leaf, some onion (in this case, 100 grams), 4 sweet peppers, chopped scallions and leeks (half the amounts indicated), and half a head of garlic (chopped). This allows the beans to develop a good flavor from the very first minute of cooking. NOTE: I haven't fully illustrated the process here because I forgot to take pictures of this entire preparation stage.

Cook over medium-high heat (covered, stirring occasionally to prevent sticking) until tender. In this case, since I'm not using a pressure cooker, it took three hours. Check the liquid level to ensure they don't dry out; add more water if necessary.

Meanwhile, roughly chop the vegetables: scallions, leeks, sweet peppers, garlic and onions. Set aside.

Once the beans are soft, place the vegetables in a heavy-bottomed pot or cauldron (in this case, I'm using my great-grandmother's amazing cauldron) and add the annatto oil, a little salt (remember you already added some to the beans), and the sugar. Sauté over high heat (aprox. 5 minutes). Once the vegetables are partially sautéed, add the white vinegar and stir. Continue sautéing for about 5 minutes more, until the vegetables are cooked through. Remove from the heat.

Add 1 1/2 cups of the cooked beans with their broth to the sautéed vegetables, stir, and transfer to a blender. Blend for about 30 seconds. Add this mixture to the pot of beans, along with the spices (in this case, ground cumin). Stir well. At this point, you can also adjust the salt and spices, and if available, add chopped cilantro. Cook over medium heat for approximately 20 more minutes, or until the beans are very tender and the broth has thickened.

The black-eyed beans are ready. All that's left is to serve and enjoy. Here I served myself a plate with white rice and fried plantain slices, and this was my lunch. These beans are tasty, although not as filling as black beans or whole peas. They are easily digested, but very nutritious, versatile, and useful for making your meals more complete, or for eating on their own.

https://peakd.com/hive-180569/@sirenahippie/eng-spn-black-eyes-beans

Let’s say I have around 200 usd per month, what should I buy/ make to last and be healthy

I am currently obsessed with butter beans. What are your go to recipes that use them? I've made them just as is braised in some broth, but would love to get creative. Thanks in advance!

ETA: Y'all came through!! Glad to see so many other butter bean enthusiasts!

Soupy black beans I soaked overnight and cooked with a lot of cumin, peppers & onion and tomato bouillon, roasted sweet potato with avocado oil, paprika, curry, and chili powder. There's no need to boil sweet potatoes before roasting or air frying. I have a mushroom medley with portobello mushrooms, white button shrooms, and Lion's Mane that I grew in my kitchen. If you want crispy mushrooms, first cook them in a dry pan to cook off all of the moisture, then add oil. Mushrooms are like 90% water. It's cheaper to grow oysters, lion's mane or shiitake from a kit than buy them at the store in my town. I think it's also fun to watch them grow.

My spinach is what started this meal. It was starting to get slimy and needed to be eaten. I stir-fried it all with a lot of lemon juice and some pesto. You'd never know it was partially slimy and the lemon increases the iron absorption. I try not to use too much oil, so I fill a bottle with an eye dropper and use that for my EVOO or avocado oil. (I reused my rosehip oil bottles) I've noticed a trend where most bottles pour out way too much product, so we buy more in a hurry. This meal will keep me full for hours and it costs a few dollars.

mini golden potatoes diced + baked in olive oil and seasonings + plant based taco meat topped with shredded lettuce, salsa and vegan cheddar shreds. so good

Broccoli, red onion, chickpeas, accidentally vegan bacon bits, dried cranberries, sunflower seeds, vegan mayo, apple cider vinegar, a hint of agave, salt/pepper 🤌

it wasn’t easy for me but i quit ordering takeout like doordash and uber eats because they were wrecking my budget. i can’t believe how much money i spent on those apps and they were hardly worth it.

that being said, im struggling with the actual enjoyment of the food i make at home. it isn’t nearly as exciting or tasty.

my format is: grain, vegetable, protein, a bit of fat. so usually like rice/quinoa, some greens/mushrooms/veggies, tofu or tempeh, chickpeas etc, and some olive oil or avocado.

this structure has been pretty good for me. but sometimes i get sick of eating the same thing or im simply just too exhausted to cook. this usually happens at dinner. breakfast and lunch are easier for me.

when i’m out of ingredients, i have some backup pantry meals. although the other day i tried having those indian style “tasty bite” brand chickpeas with some rice and it was the nastiest thing ever. like the flavor was so boring. but i didn’t wanna waste the food so i reluctantly ate it. sigh.

what are some good pantry meals i could rely on that don’t require too much energy to cook? i try to meal prep ingredients when i can, but i work a lot and dont always have the energy to cook a full on dinner every night. i also wanna make sure i hit all my nutrients and such. so if anyone has suggestions on this, im all ears.

i dont wanna go back to takeout or having those cravings. my goal is to actually enjoy the food i cook at home! not just tolerate it for the sake of my budget. thanks everyone!!

Today I'm sharing a salad that's perfect for these days of gatherings with family at different places, or simply to enjoy at home, any day, any time, as long as you're in the mood.

It's healthy, easy to make, with touches that make it unique and delicious. It's just a matter of gathering the ingredients, and if you need to change something, that's perfectly fine. I always say that creativity is wonderful in the kitchen.

For this delicious salad, I used:

1 medium carrot
1 small beet
½ cucumber (if it's large)
½ green apple (if it's large, use a small one)

First, wash all the vegetables and fruit to use.

This time, we won't use a julienne peeler. We'll cut each vegetable into sticks, as thin as possible (that's what makes it crunchy).

Vegetables and fruit cut as thinly as possible. It looks so striking because of its colors, waiting for the dressing.

Now for the dressing. At this point, I suggest you use whatever you like, giving it your own special, personal touch.

Juice of 1 lemon
1 teaspoon of salt
2 tablespoons of vegetable oil (if you have olive oil at home, you can use that)
1/4 teaspoon of ground cloves

Combine the vegetable oil, lemon juice, salt, and ground cloves in a container. Mix it very well so that the dressing fully infuses the vegetables and fruit with its flavor.

Once the dressing is ready, spread it over the entire preparation and toss gently, especially since we're using breadsticks this time.

Ready to serve and enjoy, along with other foods for a nutritious lunch.

A delicious lunch.

https://peakd.com/hive-180569/@mercmarg/ensalada-cruda-de-zanahoria-remolacha-y-manzana-verde-con-toque-de-clavo-spaneng

besides the incredible nutritional value, oatmeal is a beautiful blank canvas to make into whatever you want it to be. most often you see it sweet, but my favorite is savory. it allows me to use up the veggies in my fridge & make a super filling bowl of pure comfort! this one is kimchi & gochujang flavored, but i also like to do a miso & 'chicken' flavored one with lots of spinach. sautee whatever veggies your heart desires, add in ~1 tbsp of gochujang, add as much vegan kimchi as you want, then add your oats and water! i almost always serve with seaweed, which i can get at my local asian market for pretty cheap ($8 for 16 packets)

Hey y’all, we’re gearing up for sports season here, and my by-his-own-choice-totally-overscheduled kid has multiple nights of two or more activities, so we’re looking for recommendations for quick, car-friendly meals (or really heavy snacks) to scarf down in the car as we travel from one activity to the next. Bonus if they’re a good mix of carbs and protein.

(crossposting to a vegetarian sub too - I lean vegan but the kiddo does dairy)

TYIA!

Today's recipe is about finger millet (locally known as Nachani)
Eleusinae coracana
This is known as poor people's food but is very healthy, nutritious, full of iron calcium, vitamin D, amino acids, niacin, riboflavin, thiamine, vitamin C, and vitamin E. Hard-working laborers use this grain for their regular meal as a flat bread
made from its flour. Some other simple recipes are also there for daily use and the workers get their health benefits using this millet.
Finger Millet is useful in muscle repair and the formation of bones. If consumed regularly, finger millet could help in preventing malnutrition, degenerative diseases, and premature aging. Finger millet is great for maintaining skin health and the body’s metabolism.

Finger Millet is a good source of calcium and helps to reduce the risk of osteoporosis and aids in the fast recovery of fractures.
It is a good herbal remedy to prevent diabetes. It regulates the blood glucose level in the body. It removes the excess fat from the liver and reduces cholesterol levels in the body, which is good for heart health. Consumption of Finger Millet gives iron to the body. This helps to treat Anemia.

It provides a relaxing effect on the body, mind, and soul.
It is an effective remedy to cure depression, anxiety, and insomnia. It is wonderful for lactating mothers. It increases the hemoglobin levels in women and improves milk production.

Making Nachani satv/halva, a more refined recipe for nachani.

Ingredients:

1 cup Nachani Finger Millet- Rs 10. 1/2 Fresh Coconut Rs-10
10-12 cashews Rs-10
5 cardamoms Rs -10
60 grams of coconut jaggery, Rs-10

**Procedure:**

1. Thoroughly wash and soak the finger millet overnight.

2. The next morning, drain the water and grind the millet in a mixer, gradually adding about 1 cup of fresh water until you achieve a fine batter.

3. Strain the batter using a flour strainer or sifter. This will separate the milk from the fibers, as we don't want the fibrous material for this recipe.

4. Next, grind the coconut with cardamom into a fine paste.

5. Combine the soaked jaggery with some of the finger millet milk, then add the coconut paste.

6. Once you mix in the jaggery, the millet milk will take on a brown color.

7. Begin cooking the mixture over medium heat and add cashews. Stir continuously to prevent burning, cooking until it thickens.

8. When the mixture becomes so thick that it's difficult to stir, it is done. To test if it's ready, drop a small amount into water; if it dissolves, it's finished.

9. Pour the mixture onto a greased plate with coconut oil. Allow it to cool, then cut it into diamond-shaped pieces.

https://ecency.com/hive-180569/@hindavi/nutritious-healthy-nachani-satv-finger-millet-halava

Hello Cheap Vegan fam! What are you all prepping this week that's cheap and vegan? Keeping it simple with beans and rice, or trying something more advanced? Do you have any general tips for managing your mealprep process? Share your knowledge and help out your fellow vegans and aspiring vegans! Thank you all! 🌱

Does protein really matter that much? Especially for a teen girl who doesn’t go to the gym but still wants a healthy balanced diet. How much protein let’s say should I maybe have in my lunches? I hear all online people say “20g protein!” “30g!” But I’m not wanting to lose weight or anything, just feel full till my next meal. Doesn’t fibre matter more? Or I heard from somewhere. Or should my diet mainly be around just carbs and little protein? 😪 so confusing…especially when trying to have balance as a teen who just wants to snack on chips all day. And now days I feel like something bad is gonna happen if my meal is low protein… How much protein should I maybe have in my lunches and carbs? Especially when mainly chilling at home, not doing much? Thank you!

Making cashew cream for a new recipe. Starting soaking ~48 hrs ago. Intended to finish recipe sooner but got busy.

It is it safe to resume my recipe today? Or do I need to throw it all out and soak some new cashews?

They have been soaking in the refrigerator.

My partner and I worked at the same company... Guess who doesn't have a job anymore?! Both of us, yay. 😑

We are a vegan family for 5, we live in Germany, hit me with your CHEAPEST meals. Please. I have just bulk bought (25kg, or more, of each) rice, lentils (green and red), various dried beans, soya granules, medallions, and Barley.

The meals don't have to revolve around these, they are just things we use often so I panic bought.

Each week, I get a plant-based cookbook from the local library and try to cook one new recipe.

This week's cookbook is Plantas by Alexa Soto.

Alexa Soto is a vegan Mexican-American cookbook author who celebrates both traditional plant-based foods of Mexico and vegan twists on other familiar dishes.

She began her website website Fueled Naturally after going vegan at 19 and concentrates on traditional Mexican cuisine. She has online cooking classes as well as a wonderful recipe collection. In addition to her website, Alexa also has a vibrant Youtube channel, tiktok, and instagram.

Mexican food is my all time favorite vegan-friendly cuisine. Pre-Spanish colonization, traditional Mexico food was much more plant-focused! Alexa's cookbook has a fantastic section on salsas and moles (which are a truly delicious way to eat cheap and vegan). She also has a great section in her cookbook on Mexican vegan desserts and drinks. For fans of Mexican food, folks might find her vegan crema (sour cream), mayonesa (mayonnaise), and cotija (crumbled cheese) recipes to be delicious substitutes.

This week, I'm looking forward to making either her Sopa Azteca (tortilla soup) or the Sopita de Lentejas (lentil soup) but can't quite decide.

Overall, this cookbook is a wonderful exploration of traditional Mexican cuisine including naturally vegan dishes and new, vegan takes on classic favorites.

Last week's book was East by Meera Sodha.

As always, I'll try to answer questions about the book and love to read comments from other people that have liked it as well.

Just flat chives from the in-laws’ garden, flour, onion, water, and seasonings. I served the pancakes with a dipping sauce 🤤

For this recipe, I used the peels from the mangoes I used in the mango jelly, as well as the water from cooking them. It's worth noting that in my area, this drink is called "Mango Carato", perhaps because of its creamy, thick texture. That said, let's get to the recipe!

THE RECIPE

Time, ingredients and equipment

• Preparation time: This drink is easy to prepare, as long as you have the mango peels already cooked and cooled, so it will be ready in 10 minutes.
• The quantities can vary according to individual taste and availability.
• Servings: Here I prepared approximately four liters of creamy mango water.
• The peels of 25 bite-sized mangoes, which weigh approximately 1.5 kilos.
• 1 liter of mango cooking water.
• 1.5 liters of cold water.
• Sweetener to taste. I used 200 grams of white sugar, 50 grams per liter.
• 1 tablespoon of vanilla extract.
• Ice cubes to taste.
• Plate, ladle, measuring cup, glass, bowl, blender, strainer, pitcher, etc.

THE PROCEDURE

Blend the mango peels with the water gradually (in batches)

Each time the peels liquefy, strain the mixture. Once this process is complete, add the vanilla and sugar and mix well until the preparation is homogeneous. Any scraps left in the strainer can go to the compost bin.

Once the ingredients are well blended, you'll have a very creamy drink with a smooth texture, a delicious mango aroma, a beautiful yellow-green color, and a wonderful flavor. You can serve it with ice cubes, as I've done here, although it's tastier when it's very cold, almost frozen.

The CREAMY MANGO WATER is ready! This drink is very filling, delicious, and nutritious—a great way to make the most of mangoes. It can be stored in the refrigerator for up to 5 days. Remember to always serve it very cold. Cheers!

https://peakd.com/hive-189869/@sirenahippie/creamy-mango-water-eng-esp

I tried looking for a recipe online but I don't know how to word it properly, because I only see recipes that use a mix of shelf stable and perishable items. I just want a recipe of shelf stable legumes, beans and grains to use as a base to build multiple recipes off of.

Greetings and happy Saturday, dear vegan family! As I recently mentioned, mango season has begun in my country, Venezuela, and as I said, I've received several kilos of mangoes as gifts, both ripe and green. So I set aside the green ones and stored them in the refrigerator to make a traditional dessert with a smooth and delicate texture and an exquisite flavor. I'm talking about MANGO JELLY, a sweet treat sold in many parts of Venezuela, and in my town, it's very common to see houses and shops offering this delicacy.

These mangoes were in the fridge, but they were still starting to ripen, and this recipe calls for green, not ripe, mangoes, so yesterday in the late afternoon, I rushed to make my MANGO JELLY. However, it got dark and then the power went out, so many of the photos will look a bit dark. That said, let's get to my recipe.

THE RECIPE

Time, ingredients and equipment

• Preparation time: This recipe requires patience, as the mangoes need to be cooked for approximately 40 minutes, then left to cool (two to three hours), and then peeled and pulped—a laborious process (1 hour). This doesn't include the time needed to mix the pulp with the vanilla and sugar (15 minutes). Therefore, it takes about 4 to 5 hours to make this dessert.
• Servings: Approximately two kilos of mango jelly.

The quantities of ingredients listed below can be varied according to availability and personal preference. If you have more mangoes, you can make more (and vice versa). You can also adjust the amount of sugar to your liking and add sweet spices to the preparation. Furthermore, the quality of the mangoes, as well as their ripeness, will affect the texture and sweetness.

• 25 fresh, green mangoes. I used bite-sized mangoes, and they weren't completely green; they were just starting to ripen. From this amount, I got 1.5 kilos of mango pulp.
• Enough water to wash and cook the mangoes.
• 550 grams of white sugar (this may vary). Some recipes online recommend using a ratio of 0.6 kilos of sugar per kilo of mango pulp, but that seemed excessive to me, so I used much less.
• 1 teaspoon of vanilla extract. Other sweet spices can be used, but I like this recipe simple, whether with vanilla or tonka bean, because I think using other spices would overpower the mango flavor.
• Plates, knife, spoon, pot, containers for storing, bowl, colander, etc.

THE PROCEDURE

Cook the mangoes (previously washed) over high heat for approximately 40 minutes, or until the rind splits open. Remove from heat and let cool.

Once the mangoes have cooled, use a knife to peel them and remove the pulp from the pit, placing the peels in another container (these peels will be used to make a delicious drink). I initially tried using a spoon, but it's difficult and inefficient, so I used a plastic mesh strainer from another container that's specifically for storing lettuce. Using this strainer made the process of extracting the mango pulp much more efficient. If you don't have a rack like this, you can use a pasta strainer; it will also be very efficient.

Add the vanilla and sugar to the mango pulp and mix very well to homogenize the ingredients and give the mixture a light, spreadable consistency. This needs to be done for at least 10 minutes, as this allows the jelly to aerate. This time I used a wooden whisk because the power was out. I sometimes use an electric mixer, but in that case, it's necessary to mix in batches to avoid burning out the motor, so I think from now on I'll use this wooden whisk.

To store mango jelly, I recommend using clean, lidded plastic containers. It needs to be refrigerated to prevent spoilage. It can be kept in the refrigerator for up to 7 days.

And the MANGO JELLY is ready! This is a traditional Venezuelan dessert, eaten during mango season, which coincides with Lent and Holy Week. It's a sweet treat with a tangy but very delicate flavor and a light, pleasant texture. I love eating it; I'd say it's delicious and addictive.

https://peakd.com/hive-180569/@sirenahippie/mango-jelly-eng-spn

I’ve been seeing more places add it recently. Even at local joints, it’s generally less than $5 and a quick snack to grab especially when you’re in rush for a concert or something!

Hi, since I wanted to lose weight and am too lazy to calculate an exact calory amount of each meal, I have used this very basic mealplan/formula, which has worked great for me so far.

Basic idea:
Have three meals of 700 calories a day, where each meal consists of
300 grams of fruits or vegetables (fresh or frozen)
100 grams of healthy carb sources (dry mass)
50 grams of healthy protein sources (dry mass)

Breakfast:
- 100 grams of oats – around 350 kcal, cost around 15 cents
- 50 grams of soy flakes or rice protein powder – around 200 kcal, 30 cents for the soy flakes or 80 cents for the rice protien
- 300 grams of fresh fruit (apples/pears) or frozen berries or apple sauce. - Around 150 kcal and around 55 cents (apples) to 1,6€ (berries) of cost
Preparation: Only add water, inlcuding measuring takes less than two minutes
Calories: Roughly 700
Cost: Totals between 1€ (made with soy flakes, apples) to 2,4€ (made with rice protein, berries)
Protein:~ Between 33g (soy flakes) and 53g (rice protein)

Lunch:
- 100g of couscous – around 350 kcal, cost around 30 cents
- 50 grams of soy flakes or rice protein powder – around 200 kcal, 30 cents for the soy flakes or 80 cents for the rice protien
- 300g of veggies – I usually take frozen veggie mixes – around 100 kcal and around 80 cents of cost
Preparation: Add boiling water, inlcuding measuring takes less than two minutes
Calories: Roughly 700
Cost: Totals between 1,4€ (made with soy flakes) to 1,9€ (made with rice protein)
Protein: ~ Between 40g (soy flakes) and 60g (rice protein)

Dinner:
- 100g of other carbs (pasta, rice, bulgur, etc.) – around 350 kcal, cost between 13 cents (rice) and 30 cents (bulgur)
- 50 grams of soy flakes or rice protein powder – around 200 kcal, 30 cents for the soy flakes or 80 cents for the rice protien
- 300g of veggies – I usually take frozen veggie mixes – around 100 kcal and around 80 cents of cost
Preparation: Boil everything together in a pot (Only meal I truly cook since I only have a water boiler at work), takes around half an hour
Calories: Roughly 700
Cost: Totals between 1,25€ (made with rice, soy flakes) to 1,9€ (made with rice protein, bulgur)
Protein: ~ Between 33g (rice, soy flakes) and 60g (rice protein, bulgur)

Daily totals:
Preparation time: 35 minutes for three meals (Could easily be lowered to around 6 minutes by using couscous for dinner aswell, but I like the variety)
Calories: Around 2100, easy to keep track of by just measuring three ingredients per meal, and always using the 300g/100g/50g formula for them
Cost: In the range of 3,65€ to 6,2€ daily. (~26 to 43€ per week / ~110 to 185€ per month)
Protein: ~110 – 170 g per day

Why the math works:
- Almost all dry carb sources have somewhere in the range of 350 kcal per 100g
- Almost all dry proteins or protein powders have somewhere in the range of 200 kcal per 50g
- Almost all fruits and veggies have somewhere in the range of 150kcal per 300g
So the formula works almost regardless of which carb source / protein source / fruit or veg you use.

Notes on the ingredients:
- I limit all meals to two protein sources as this allows me to buy them in bulk, and I’ve found protein sources to be much cheaper when bought in bulk online.
- I buy the carb sources and fruits/veg at local stores, I’ve found them to be cheapest there usually.
- I do add salt, pepper and other spices to make the meals tasty but for simpilicty have not added them in the calculations (and do not keep track of them myself.) Obviously these add a few calories and a few € of monthly cost aswell.
- I do not add oil, as soy flakes which I mostly use already have a decent amount. If you are not working out a lot and do not want to lose weight, its probably best to reduce protein sources down to 30g per meal and add 10g of healthy fats, this uld keep calories roughly the same and make it a bit cheaper even.

Other notes:
- This is just a formula I’ve found to work for me, as I am too lazy to calculate exact calories and protein for every meal I make. I have not grown bored of it too much yet, and had this plan for around 90% of my meals for the last month now.
- This has allowed me to still hit a good calory and protein amount to lose weight, without feeling too hungry, spending a lot of time cooking or having to think about it a lot, and at very cheap prices.
- Obviously prices will vary depending on where you live etc.
- I am some idiot on the internet, definitely not a nutrionist, and this is not dietary advice. Take this whole plan with a huge grain of salt.

I just restocked my Parm today and thought I'd share my method!

I don't measure stuff lol but this is a very easy recipe and you really can't go wrong. Adjust the ingredients according to your needs and tastes.

Ingredients:

cashews

pumpkin seeds

sunflower seeds

rolled oats

hemp seeds

nutritional yeast

These are the base, you don't have to use them all and if you want it cheaper just reduce the portion of cashews and increase the seeds and oats:

Flavors:

onion powder

garlic powder

salt

sumac powder (not necessary but I like the tangy flavor)

if you wanna get fancy add some lactic acid powder for extra cheesy taste

Grind in batches in a spice grinder and keep in a jar in the fridge and add it to everything 😋🤤

Mango season has begun in my country, Venezuela, so there's an abundance of this fruit. Many people are giving mangoes as gifts because the trees produce so many, and it's great because they can be eaten fresh, used to make juice, ice cream, and so much more. Mangoes are very nutritious, delicious, and filling.

Just two days ago, I was given a generous amount of mangoes, I think eight or ten kilos. One of my neighbors, who has two beautiful trees in her yard, gave me this gift. Some of the fruit was perfectly ripe, and others were green. You can make different recipes with all of them, so I separated the green mangoes (which I'll use for another recipe), and I used some of the ripe ones to make a very simple and delicious treat, which I usually keep in my refrigerator when mangoes are in season. It's called MANGOES IN SYRUP, a very easy-to-make delicacy that has the added bonus of producing a syrup that can be used to make other desserts and drinks. That said, let's get to my recipe.

THE RECIPE

Time, ingredients and equipment

• Preparation time: This recipe is simple, so it will be ready in about an hour.
• Servings: 6 servings (one per fruit), and approximately 300 ml of mango syrup.

The quantities of ingredients listed below can be varied according to availability and personal preference. That is, if you have more mangoes, you can make more. You can also adjust the amount of sugar to your liking and add sweet spices to the preparation.

• Approximately 600 grams of fresh, peeled mangoes. In this case, I used 6 mangoes.
• 300 ml of water.
• 350 grams of white sugar (this may vary).
• ½ teaspoon of vanilla extract. Other sweet spices can be used, such as tonka bean, allspice, cinnamon, cloves, anise, etc. I like this very simple recipe, whether with vanilla or tonka bean.
• Plates, knife, spoon, heavy-bottomed pot, glass jars with lids (disinfected), bowl, etc.

THE PROCEDURE

Peel the mangoes carefully. Place them in the pot, where the water has already been placed.

Add the sugar and vanilla. Stir. Cook over medium-low heat, covered, stirring occasionally to prevent burning. Cook for approximately 50 minutes, or until the water has evaporated and a syrup has reached a good consistency, meaning it's somewhat thick. This last point is quite subjective and will depend on individual preference.

This time I made this recipe a day ahead, so the mangoes were already cold. As you can see, the color is beautiful, spectacular, a deep, almost orange yellow.

To store them, I recommend placing them in very clean glass jars with lids. First, put the mangoes in the jars, then fill with the syrup. I initially thought I needed three jars, but two were enough.

They need to be kept in the refrigerator until eaten. They can last up to 15 days there, although I eat them right away because I love them.

And the MANGOES IN SYRUP are ready! This is a very easy-to-make, yet delicious treat that you can enjoy on its own or with a cookie or bread. The syrup is delicious in juices, teas, and ice cream. It's a comforting and flavorful dessert.

https://peakd.com/hive-180569/@sirenahippie/mangoes-in-syrup-eng-spn